What is protein?

Direct answer: Protein is a nutrient made of 20 different amino acids. Nine are essential, meaning your body can't make them and they must come from food. Proteins are structural and functional parts of every living cell and provide 4 kcal per gram. Pulses, milk, eggs, meat and fish are rich sources.

Why are some amino acids 'essential'?

Because the body can't make them. The other amino acids it can build itself.

Which foods provide protein?

Per ICMR-NIN's Table 1.3 (average per 100g raw weight): pulses 22.8g, meat and poultry 20.8g, fish 18.4g, egg 13.3g, millets 9.9g, cereals 9.3g, milk 3.1g.

How do vegetarians get all amino acids?

ICMR-NIN notes that combining cereals or millets with pulses provides most amino acids, as they complement each other.

Do needs change?

Yes. ICMR-NIN says requirements are higher for growing children, adolescents, pregnant women and during illness or stress.

FAQ

Is whey a protein source?

Yes, whey is one of the proteins in milk. ICMR-NIN lists milk among the rich sources of protein, with pulses, eggs, meat and fish.

Do I need protein supplements?

Most needs can be met from food; ask a doctor or dietitian for personal advice.

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1 (Proteins, PDF p. 26 / printed p. 9; Table 1.3, PDF p. 25 / printed p. 8, source: Indian Food Composition Tables 2017)